Momwe Mungapangire Minofu Pamipiringidzo ndi Mphete

Zamkati

• Momwe mungapangire minofu pamwamba pa bala
• Momwe mungapangire minofu pamwamba pa mphete
• Maphunziro oyambira olimbitsa thupi
• Minofu kuntchito panthawi yolimbitsa thupi
• Zisamaliro zachitetezo
• Zochita zina zolimbitsa thupi
• Tengera kwina

Ngati mwakhala mukuchita masewera olimbitsa thupi posachedwa, pali mwayi wabwino kuti mwawona wina akuchita zolimbitsa thupi. Ngakhale kuti mumatha kuwona zolimbitsa thupi izi pa masewera olimbitsa thupi a CrossFit, minyewa yolimba imawonekeradi m'malo olimbitsa thupi.

Koyamba, minofuyo imawoneka ngati mtanda pakati pakapangidwe kazikhalidwe ndi kusambira kwa tricep. Ngakhale zimakhudza mayendedwe onse awiriwa, minofu yake ili mgulu lake.

Pitirizani kuwerenga kuti muwone ngati kukula kwa minofu ndi koyenera kwa inu, momwe mungachitire bwino, komanso masewera olimbitsa thupi omwe mungawonjezere pazochita zanu zolimbitsa thupi kuti thupi lanu likhale lolimba.

Momwe mungapangire minofu pamwamba pa bala

Minofu ndikumachita masewera olimbitsa thupi omwe amafunikira kuti thupi lakumtunda lizikoka komanso kukankha. Kuti musunthire bwino, muyenera kukhalanso ndi mphamvu yolimba.

Brent Rader, DPT, wochiritsa thupi ku The Centers for Advanced Orthopedics, adati kulimba kwa msana kumafunikira mphamvu yophulika, mphamvu yaiwisi, kulumikizana, komanso kuzindikira kwa kinesthetic. Kufooka m'malo aliwonsewa kumalepheretsa kuchita bwino ndipo kungayambitse kuvulala.

"Kuyenda kwakukulu mu minofu ndikutuluka, kukoka, kusintha, ndikusindikiza, zomwe ndizovuta kwambiri ndikusintha kuchoka kukoka," adatero Rader.

Minofu imafunikira mphamvu yophulika, mphamvu yaiwisi, kulumikizana, komanso kuzindikira kwa thupi. Kufooka m'malo aliwonsewa kumalepheretsa kuchita bwino ndipo kungayambitse kuvulala.
- Brent Rader, DPT, othandizira thupi, The Centers for Advanced Orthopedics

Kuchita minofu pamwamba pa bar ndikosavuta kuposa kugwiritsa ntchito mphetezo, chifukwa chake ngati mwatsopano pa ntchitoyi, bala ndi malo abwino kuyamba.

Popeza bala silisuntha, muyenera kugwiritsa ntchito minofu yanu kukweza thupi lanu pamwamba pa bala. Rader adalongosola kuti izi ndizotheka kukwaniritsa ngati mungayambitse kusinthana kwa thupi ngati "kipping pullup" kotchuka ku CrossFit.

"Ikasungidwa nthawi moyenera, izi zimapangitsa thupi kukhala lamphamvu pama phewa komanso kumbuyo kumbuyo," adaonjeza.

Mukakhala okonzeka kukonza minofu pamtunda, Dr. Allen Conrad, BS, DC, CSCS, akuwonetsa kutsatira izi:

1. Kumbukirani mayendedwe oyambira omwe tafotokozawa ndikuwonetsa pamwambapa pochita izi. Kuchita izi kudzakupatsani chithunzi cha momwe kusunthaku kuyenera kuwonekera.
2. Mukamapachika pamatabwa ndi zala zanu zazikuluzikulu kuloza wina ndi mnzake, gwirani mtima wanu, ndikudzikweza kupita ku bar mozungulira mwachangu, mwamakani mukukweza maondo anu.
3. Gwirani manja anu mutayika chifuwa chanu pamwamba pa bala.
4. Pangani tricep dip.
5. Bwererani kumbuyo kumalo opachikidwa, ndikubwereza zochitikazo.

Akatswiri ambiri samalimbikitsa kusinthasintha minofu chifukwa ndimachita masewera olimbitsa thupi. Rader adalongosola kuti kusinthaku ndikungoyesa kubweza kusowa kwa luso, mphamvu, kapena kuwongolera koyenera.

Adalimbikitsanso kusanja gawoli m'magawo ndikudziwitsa njira zina zolimbitsa thupi gawo lililonse kuti liphunzitse thupi kuti likhale lolimba.

Momwe mungapangire minofu pamwamba pa mphete

Kugwiritsa ntchito mphete kuti mupange minofu kumatulutsa gawo lamphamvu lomwe limasintha zovuta ndi zovuta zakusuntha. Malinga ndi Rader, zinthu zotsatirazi zimasintha mukawonjezera mphetezo:

• Kusuntha kwa mphete kumakhudza kusintha, chifukwa chake mukamayambira, mphetezo zimatha kuyenda ndi thupi lanu. Kutengera zomwe mumakonda, mutha kuzungulira momwe mungagwiritsire ntchito kapena kusintha mphete nthawi iliyonse mukakweza minofu.
• Kusakhazikika kwa nsanja ya mphete kumafunikira kukhazikika kwakukulu kuchokera pachikopa cha wothamanga. Pomwe bala limakhalabe lokhazikika, muyenera kuwongolera mphetezo nthawi zonse. Chofukizira cha rotator, misampha, lats, komanso ngakhale pachimake chimakumana ndi kufunika kokhazikika. Izi zimabweretsa malonda. Ochita masewera apamwamba atha kupindula ndi zovuta zowonjezeka zama neuromuscular, koma chiwopsezo chovulala chimakulanso.

Maphunziro oyambira olimbitsa thupi

Ngati mwakhazikitsa cholinga chokhala ndi minofu yolimba, mwina mungakhale mukuganiza ngati pali zoyeserera zoyambirira zomwe mungachite kuti muthandize kuphunzitsa thupi lanu kupita patsogolo.

Nkhani yabwino? Pali njira zingapo zokulitsira nyonga yanu kuti ikuthandizireni kufikira kulimba kwathunthu.

Rader adati machitidwe ambiri amayang'ana kwambiri pazomanga zamphamvu, monga kukhazikika kwamkati ndi kuzindikira thupi, mawonekedwe oyenera a pulp (pachibwano ndi pachifuwa), ndikukhazikika kwamphamvu. Mulingo womwe mumaphunzira ndi izi zimadalira momwe muliri olimba pakadali pano.

Pochita masewera olimbitsa thupi, Conrad adalimbikitsa kuti achite izi:

• Atapachikidwa pa bar, yesetsani kugwedeza bondo kuti mupeze mphamvu (yofanana ndi bondo lopachika ndikukweza). Kuchita izi kudzakuthandizani kukulitsa mphamvu yanu pomwe mukukulitsa mphamvu zolimbitsa thupi.
• Yesetsani kuchita zolimba 10 mpaka 12.
• Yesetsani kuchita magawo 10 mpaka 12 a ma tricep.

Minofu kuntchito panthawi yolimbitsa thupi

Kuti mudzuke paliponse kenako ndikudikirira, mudzadalira minofu yambiri mthupi lanu, kuphatikiza:

• latissimus dorsi (Kumbuyo)
• deltoids (mapewa)
• biceps ndi triceps (mikono)
• trapezius (kumtunda kumbuyo)
• zotulutsa (pachifuwa)

Muyeneranso kudalira kulimba kwa minofu yanu yapakati.

Malinga ndi Rader, anthu nthawi zambiri amayang'ana mkono ndi mphamvu yam'mwamba, koma pachimake ndi ngwazi yosasunthika ya kuyenda kwa minofu.

"Sikuti ndi udindo wokhazikitsa gawo lokhalokha, koma kukhazikika pachimake ndiye gawo lofunikira pakupanga maziko osinthira pa bar," adalongosola.

Mutha kuwona kufooka pakatikati mukawona wina akukankha ndikuwombera kuti asinthe pa bar pomwe thupi lakumtunda silikwaniritsidwa.

Zisamaliro zachitetezo

Chifukwa cha kuchuluka kwa mphamvu yomwe minofu imakhazikika pamapewa ndi pamanja, Conrad adati aliyense amene ali ndi mavuto a makapu ozungulira kapena carpal tunnel syndrome ayenera kupewa izi.

Kukhala ndi akatswiri oyang'anira mawonekedwe anu ndikuzindikira malo omwe mungasinthire ndichofunikira kuti mukhale ndi thanzi labwino ndikukwaniritsa zolinga zanu zolimbitsa thupi.

Ngati minofu ili pa radar yanu, osangotenga bala ndikuyesera. M'malo mwake, pemphani thandizo la wophunzitsira kapena wothandizira kuti apange dongosolo lokhazikika.

Zochita zina zolimbitsa thupi

Kuti thupi lanu likhale lokonzekera minofu, lingalirani kuwonjezera njira zina zochitira zomwe zingakonzekeretse thupi lanu kuyenda. Zochita zotsatirazi zimagwira kumbuyo, mapewa, mikono, chifuwa, ndi pachimake:

• makina othandizira amathandizira
• zothandizidwa ndi kugwiritsa ntchito TheraBand
• chifuwa kuti bar pullups
• malo otsalira
• malo owongoka am'manja
• Mizere ya TRX
• kusambira kwa tricep
• kusunthika kwa tricep
• miyala yopanda pake
• Zochita zilizonse zoyambira

Tengera kwina

Kudziwitsa minofu kumatenga mphamvu yayikulu kumtunda ndi mphamvu. Ikufunikanso kuti mukhale ndi maziko olimba.

Ngati mukuchita kale zotsogola ngati ma pullups osathandizidwa ndi ma tricep, mutha kukhala okonzeka kuyesa izi.

Ngati mukugwirabe ntchito kukulitsa mphamvu kumbuyo kwanu, mapewa, mikono, ndi pachimake, ndibwino kuti musunthike pang'onopang'ono poyeserera kukonzekera ndikuchita masewera olimbitsa thupi poyamba.